Three meals a day is very important. Scientific diet collocation is good

For people living in big cities, it is difficult to arrange three meals a day reasonably, especially during the long holiday like National Day, the life rules are disrupted and the normal three meals a day are affected. And experts pointed out that how to eat scientifically and match three meals a day is very important for everyone's health.

It is understood that with the improvement of living standards, the so-called "four highs" patients such as hypertension, hyperlipidemia, hyperglycemia and high blood viscosity in cities have shown a significant upward trend in recent years, and they are getting younger and younger. A common symptom of China's "four highs" is that weight gain causes obesity. Yu Kang, deputy director of the Clinical Nutrition Department of Peking Union Medical College Hospital, pointed out in an interview with this reporter a few days ago that an important reason for the increase of "four high" patients is the bad lifestyle characterized by bad eating habits. At present, for those urban office workers, how to arrange three meals a day scientifically and reasonably has become a very important topic.

Breakfast: Give you a good start to the day

In fact, most people know the importance of breakfast to health, but the pace of life and work in modern urbanites is accelerating, and breakfast is easily overlooked by some office workers. Especially for some young people, the importance attached to breakfast is far from enough. Because most of the day's work and study are concentrated in the morning, it needs to consume a lot of brain and physical strength, and of course it needs to provide enough nutrition and energy, so breakfast should be placed in a more important position in the lifestyle.

In general, office workers rely on breakfast to provide enough calories and nutrients to finish their work for three or four hours from morning to noon. If you don't eat breakfast for a short time, you can't see the impact on your health. If you start working and studying in the morning on an empty stomach for a long time, it will do harm to your health.

according to experts' analysis, the energy needed by human body mainly comes from sugar, followed by the decomposition and oxidation of fat. The interval between breakfast and dinner on the first day is long, and the stomach is in an empty state. If you don't eat breakfast, your blood sugar will drop continuously, resulting in confusion, slow response and listlessness. In addition, skipping breakfast can easily lead to gallstones. Therefore, Yu Kang stressed that eating breakfast is very important. Generally speaking, the nutritional content of breakfast should account for more than 1/3 of the whole day's nutritional content. Generally speaking, sugar is the main ingredient, and there should also be an appropriate amount of protein and vegetables.

so how should I have breakfast? According to experts, although people's ages and physical conditions are different, the requirements for breakfast are basically the same, that is, breakfast should be matched reasonably to meet the nutritional needs of the human body. Breakfast should also include staple food, including non-staple food. Steamed and cooked food is the best staple food. Non-staple foods include meat, vegetables, eggs and milk or juice. Try to eat less fried food. If you eat eggs or milk instead of staple food in the morning, it may affect the absorption of protein in these foods. So there must be staple food for breakfast.

Lunch: the nutrition should be reasonable

At present, for office workers and primary and secondary school students in big cities, because their families live far from their work units, they seldom go home to eat lunch, so many people have made do with the lunch that should account for 4% of the whole day's heat energy.

Our reporter saw in the food court on the 5th floor of Shuang 'an Shopping Mall in Beijing that it was almost full at noon. Judging from the clothes, most of them are office workers and primary and secondary school students in nearby office buildings. According to the staff of the food court, lunch is the most popular time for customers, and it is usually eaten by people who go to work and go to school nearby. After all, the sanitary conditions here are relatively secure and economical, so there are naturally many consumers who patronize.

The reporter noticed that most diners chose steamed buns, wonton, noodles, fried rice and so on. A student surnamed Li told this reporter that many students are very nervous to go home for lunch because their homes are far from school, so they can only make do at noon, from fried noodles, box lunch, cold rice noodles, fried rice to dumplings, and take turns to eat.

However, experts pointed out that only eating steamed buns, wonton, noodles and so on for lunch, although the calorie supply can basically reach the standard, the proportion of high-quality protein is small, and micronutrients such as calcium, zinc, vitamin A and vitamin C are obviously insufficient. People must spare plenty of time to have a good lunch, and should pay attention to improving the quality of their diet and eat more high-protein foods, such as fish, chicken, lean pork, beef, mutton, aquatic products and bean products. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp, and play an important role in enhancing understanding and memory function.

Yu Kang reminds consumers that if they eat rice, noodles, bread and desserts rich in monosaccharide, disaccharide and starch for lunch, they will feel tired and it will be difficult to concentrate at work. In addition, it is best not to eat convenient food for lunch, such as instant noodles, western-style fast food, etc. These foods are too simple, low in nutrition and unbalanced, which may have adverse effects on human health. If lunch is too simple, it is best to eat 1 ~ 2 fruits at 3 ~ 4 o'clock in the afternoon to increase vitamins, dietary fiber and other nutrients.

Dinner: Eating more and eating less is suitable for people

According to relevant sources, high-fat and high-protein foods should be avoided in dinner diet, because these foods can not only affect sleep at night, but also easily cause obesity. Foods rich in vitamin C and crude fiber should be given priority to, which can not only help digestion and prevent constipation, but also supply cellulose and trace elements needed by human body, prevent arteriosclerosis, improve blood circulation and be beneficial to human health; Eating foods rich in carbohydrates, such as noodles, bread, rice and sweets, can make tryptophan in the blood that cannot be absorbed by muscle cells enter the brain and turn it into serotonin with sedative effect. Because tryptophan not only has the effect of sleeping, but also can reduce the body's pain and sensitivity.

However, at present, many office workers don't pay much attention to breakfast and lunch, but most of them want to use dinner to make up for the "deficit" of the day. Dinner often becomes the "top three meals" for office workers, but at night it is the time when they have the least opportunities for activities in a day. Moreover, due to the decrease of basal metabolic rate in the body, if they eat a lot at this time, the calories cannot be metabolized properly, which will be converted into fat storage in the body, which will easily lead to "four highs"-hypertension.

Experts point out that office workers should not overeat or eat with food on the basis of paying full attention to breakfast and lunch. Dinner should be mainly low-calorie and seven-point full, and increase the amount of vegetables.

However, some other experts pointed out that "eat less at dinner" can't be generalized, and it should be decided according to different people's situations. Under normal circumstances, "eating less at dinner" is based on going to bed early, because overeating at dinner will increase the burden on the digestive system, interfere with the inhibition of the cerebral cortex, and hinder sleep. However, for students, teachers, doctors and other mental workers, because most of them have the habit of burning the midnight oil at night, in this way, not only can we not eat less dinner, on the contrary, we should add some midnight snacks appropriately. Otherwise, often staying up late and starving will not only affect the quality of sleep, but also produce gastrointestinal diseases and hypoglycemia symptoms, which is not good for health. Therefore, people who need to work and study for a long time at night must have a full dinner. < P > Dietary taboo is an important concept in Chinese medicine, because any food has the properties of cold, hot and cool, and they will have the effect of mutual restraint. With a good match, the effect can be doubled; Wrong collocation will reduce the absorption of food nutrition, and even cause toxic reaction.

● Soymilk washed eggs: Mucinous protein in eggs will combine with trypsin in soy milk, thus making food lose its due nutritional value.

● Boiled eggs with tea: Besides alkaloids, tea also contains acidic substances. These compounds combine with iron in eggs, which will stimulate the stomach correspondingly, and are not conducive to digestion and absorption.

Tea eggs are one of the traditional foods in China. They can be used as meals and snacks in leisure time, which are both practical and interesting. However, this is an inappropriate eating method, which is contrary to health, and it is far from being a healthy food.

● Roasted beef with potatoes: Because of the different concentrations of gastric acid required by these two foods, it is bound to prolong the retention time of food in the stomach, thus prolonging the digestion and absorption time of the stomach and increasing the gastrointestinal burden.

● High protein and strong tea: Some people like to drink strong tea frequently after eating many high protein foods such as meat, seafood and shellfish, mistakenly thinking that drinking strong tea can remove high

fat, clear the heart and help digestion. In fact, on the contrary, the combination of tannic acid and protein in tea will produce protein with astringency. It makes people's digestive system and excretion channels uncomfortable, slows down the peristalsis of large and small intestines, and prolongs the retention time of feces in the intestines, which is one of the factors that cause constipation, and also increases the risk of toxic substances and carcinogens being absorbed by the human body.

● Eating milk with oranges: Eating milk with oranges and other acidic fruits, or eating oranges just after drinking milk, will combine protein in milk with vitamin C, the fruit acid in oranges, and solidify into blocks, which will affect digestion and absorption, and also cause abdominal distension and abdominal pain.

● Eating carrots while drinking: Beta carotene and alcohol enter the human body at the same time for a period of time, which is extremely easy to produce pathogenic toxins harmful to human health in the liver and is a risk factor for inducing various types of liver diseases.

● Long-term consumption of vegetable oil: peanut oil and corn oil are mixed with strong carcinogen aflatoxin. Cottonseed oil contains gossypol, a substance that can easily cause chronic poisoning. The erucic acid contained in vegetable oil is also harmful to the health of patients with hypertension and heart disease. Therefore, we should change the habit of eating vegetable oil for a long time. When cooking food, you might as well increase the use of animal fat. Usually, it is best to use 1 part of vegetable oil and .7 part of animal fat.

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Reasonable diet

To make a reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body.

1. coarse grains and flour and rice should be matched: a reasonable combination of coarse and fine grains can improve the flavor of food, help to complement various nutritional components, and also improve the nutritional value and utilization of food.

2. The variety of non-staple foods should be varied, and the combination of meat and vegetarian food: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can be cooked into a variety of delicious dishes, which are not only nutritious, but also can stimulate appetite and be beneficial to digestion and absorption.

3. Matching of staple food and non-staple food: staple food refers to food crops mainly containing carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can supplement high-quality protein, inorganic salts and vitamins.

4. combination of dry and thin diet: the staple food should be combined with dry and thin diet according to the specific situation, which can increase satiety and help digestion and absorption.

5. To adapt to seasonal changes: summer food should be light and refreshing, and salt and sour food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. In winter meals, the fat content can be appropriately increased to increase the heat energy. Ways to prepare a reasonable diet:

① Determine the daily total heat energy and nutritional requirements according to specific conditions (such as gender, age and labor intensity).

② According to the proportion of carbohydrate (accounting for 6% ~ 7%), fat (accounting for 2% ~ 25%) and protein (accounting for 1% ~ 15%) in the total heat energy of a day, calculate their requirements respectively.

③ after determining the nutrients needed daily, plan the daily meals according to the nutrients contained in the food.

④ Determine the daily quantity of staple food and non-staple food according to the economy and supply situation.

⑤ finally, the contents of various nutrients in all foods are calculated and compared with the supply standard. If the difference is within 1%, it meets the requirements.

Diet should be reasonably matched

Nowadays, with rich social materials and increasing scientific and technological level, how to eat more scientifically or more healthfully is a topic of current concern. Some people summarize the current people's pursuit in diet as four characteristics: eating miscellaneous food, eating coarse food, eating wild food and being vegetarian. From the point of view of nutrition, these four characteristics should be combined and reasonably matched, which may be more in line with people's needs for various nutrients. For middle-aged and elderly people, reasonable matching is more important.

Matching thickness

Scientific research shows that the reasonable matching of different kinds of grains and their processed products can improve their physiological value. After processing, food often loses some nutrients, especially dietary fiber, vitamins and inorganic salts, which are exactly what the human body needs or is easy to lack. Take refined white powder as an example, its dietary fiber is only 1/3 of that of standard powder, while vitamin B1 is only 1/5 of that of standard powder. Compared with adzuki bean, the two are much less. Therefore, the elderly should pay attention to the collocation of thickness in the choice of staple food. As for the best proportion, there is no exact information at present, and it is impossible to have it in the future. It is better to vary from person to person. However, the benefits of eating more miscellaneous grains are obvious. For example, the dietary fiber in millet and adzuki bean is 8 ~ 1 times higher than that in refined white powder, and the B vitamins are dozens of times higher, which is beneficial to enhance appetite and prevent constipation, beriberi, conjunctivitis and cataract. The "two rice" (rice and millet) and "gold and silver rolls (flour and corn flour)" in many places in China are typical examples of thickness matching, which meet the requirements of a balanced diet.

matching meat and vegetables

Animal oil contains more saturated fatty acids and cholesterol, so it should be matched with vegetable oil, especially vegetable oil (the ratio of vegetable oil to animal oil is 1∶2). Animal fat can provide vitamin A, vitamin D and cholesterol, which are the raw materials for synthesizing corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effect. Eating a small amount of animal oil every day should be beneficial and harmless. Another example is that the elderly are prone to calcium deficiency. It is advisable to cook fresh fish and tofu often. The former contains more vitamin D and the latter is rich in calcium. The combination of the two can increase the absorption rate of calcium by more than 2 times. Stewed tofu with fresh fish is delicious and not greasy, especially suitable for the elderly; The physiological value of protein can be increased by two or three times when the ribs are roasted with soybeans. For another example, the most common collocation of vegetables and meat in people's daily life, such as sliced cucumber, shredded pork with snow vegetables and beef with potatoes, provides protein and fat from meat, and vitamins and inorganic salts from vegetables, which is not only reasonable in nutrient collocation, but also attractive in color and fragrance, and even increases people's appetite.

acid-base collocation

in the long-term struggle with nature, the working people in China have left a rich diet culture, which needs to be explored and improved by modern scientific theory and technology. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharide, which can promote the absorption and utilization of protein, and it is rich in complete protein, which is an acidic food. Lotus root is rich in special amino acids such as asparagine and tyrosine, as well as vitamin B12 and vitamin C, which is an alkaline food. This acid and alkali, together with the complementary nutrients contained in them, play a very good role in maintaining the acid-base balance of the body. In fact, many of the cooking habits formed by our people for a long time belong to the combination of acidic food and alkaline food. Generally speaking, animal food is acidic, while green leafy vegetables and other plants.